8 Effective Chair Yoga Poses For Seniors

If you have a senior in your house or are one yourself, then you know how something as simple as the risk of a fall becomes a source of great worry. That's why we're bringing you chair yoga. It can be helpful for older adults who need some strengthening but are unable to do much physical exercise.

We understand that for some, even doing yoga positions for beginners can be difficult, so adding a chair in the mix makes it easier, providing stability with the benefits of yoga. Additionally, chair yoga for seniors is also lighter on the joints than other forms of exercise. The movements of chair yoga usually involve sitting in a chair while stretching and holding the pose or standing and using the chair for balance.

In this blog, we will take you through the benefits of chair yoga for seniors and the poses that can be done. We will also share an outline for a 28-day chair yoga challenge, especially crafted by ToneOp's yoga instructors, to help seniors get back on their feet in a month!

Does Chair Yoga Really Work For Seniors?
Which Is The Best Chair Yoga For Seniors? 8 Poses Of Chair Yoga For Seniors
The 28-Day Chair Yoga Challenge for Seniors
Expert’s Advice
The Final Say
FAQs
References

Does Chair Yoga Really Work For Seniors?

Without proper support, many seniors struggle with their balance, which makes them more prone to slips and falls and unable to do any exercise to improve their balance and strength. For some seniors, other problems like back pain, joint discomfort, or limited mobility can turn any kind of exercise into a daunting challenge.

But chair yoga offers a perfect solution to all these problems—providing a comfortable seated position that strengthens the body while significantly reducing the risk of falls, making exercise safer and more accessible for seniors. Check out our exclusive article on exercises for seniors at home!

Chair yoga is a form of traditional yoga that can be practised standing or sitting, supported by a chair.

This is perfect for seniors who have mobility issues, do not have enough strength, or just want to try a gentler style of yoga. Yoga, in general, has many health benefits that can be really helpful for seniors.

Chair yoga for seniors intertwines a series of poses, stretches and exercises that are easy to perform or maintain, helping a person build strength, stability and mobility. Other than that, there are also some breathing exercises, body twists and meditation to reduce stress, improve flexibility, and enhance overall well-being. For expert guidance, join ToneOp’s live yoga classes and get the help of the best yoga instructors.

This gentle form of yoga is low impact and requires no prior yoga or exercise experience. With chair yoga, one can experience the physical and mental benefits of traditional yoga without overtaxing one's body. Plus, when the weather gets cold, and walking gets thrown out of the window for most people, chair yoga becomes a fantastic replacement for staying active.

Also Read: 10 Yoga For Winter Season And Its Health Benefits To Stay Active!

Which Is The Best Chair Yoga For Seniors? 8 Poses Of Chair Yoga For Seniors

8 Poses Of Chair Yoga For Seniors

Now that you're convinced about the benefits of chair yoga let's look at some yoga poses modified for seniors:

1. Mountain Pose (Chair Tadasana)

Sit on the edge of a chair with your feet flat on the floor and hip-width apart.
Place your hands on your thighs or your hips.
Sit tall and pull your shoulders down and away from your ears in Mountain Pose.

Mountain Pose (Chair Tadasana)

2. Cat-cow (Seated Cat-Cow Stretch)

Exhale from the mountain and gently pull in your navel and round your spine in a cat pose.
Inhale as you reach your chest forward, arch your back slightly in Cow Pose.
Do a few rounds of Cat-Cow.

Cat-cow (Seated Cat-Cow Stretch)

3. Bharadvaja's Twist (Seated Bharadvaja's Twist)

Sit towards the front of the seat.
Inhale and lengthen your spine.
As you exhale, twist to the right and bring your left hand to your outer right thigh.
Hold onto the back of the chair with your right arm for stability in Bharadvaja's Twist and breathe.
Release your arms and relax, returning to Mountain Pose.
Repeat on the opposite side.

Bharadvaja's Twist (Seated Bharadvaja's Twist)

4. Cow Face Pose (Gomukhasana)

Sit on a chair with your feet and legs together.
Cross your right leg over your left thigh.
Extend your arms straight out to the sides in a T shape.
Extend your left arm toward the ceiling, bend your elbow, and reach your hand toward the back of your neck.
Bend your right elbow and extend your right arm behind your back with the palm facing away from you.
Stretch your arms toward each other in Cow Face Pose.
You can grab them by the shirt or use a belt or towel to bridge the gap if they aren't touching and breathe.
Release your hands, spread your legs and repeat on the opposite side.

Cow Face Pose (Gomukhasana)

5. Eagle Pose (Garudasana)

From the Mountain Pose, cross your left thigh over your right and place your left foot next to or behind your right calf.
Lengthen your spine and stretch your arms out to the sides in a T shape.
As you exhale, stretch your arms forward and cross your right upper arm over your left.
Bend both arms at the elbows.
Stay here or put the backs of your hands together.
Raise your elbows in Eagle Pose and breathe.
Relax your arms and legs and return to Mountain Pose.
Repeat on the opposite side.

Eagle Pose (Garudasana)

6. Extended Triangle Pose (Utthita Trikonasana)

From the Mountain Pose, shift your weight to the left side of the pelvis and sit forward on the edge of your seat.
Move to the left side of the chair so that your left buttock is at the very edge of the seat.
Extend your left leg out to the side and straighten it.
As you inhale, lengthen your spine and extend your arms into a T shape.
As you exhale, reach your left hand toward your left leg and extend your right arm straight toward the ceiling with your palm facing forward in a triangle position.
Look ahead or up at your right hand and breathe.
Pull your left leg back, return your arms to your sides, and return to the Mountain Pose.
Repeat on the opposite side.

Extended Triangle Pose (Utthita Trikonasana)

7. Firefly Pose (Tittibhasana)

From the Mountain Pose, separate your knees wide.
Rest your hands on the front edge of the seat.
Sit up tall, pull your belly button toward your spine, and push your hands into the seat as if you were about to lift your body off the chair.
Stay here or straighten both legs and lift your feet off the floor.
Breathe and then relax.

Firefly Pose (Tittibhasana)

8. Reverse Warrior (Viparita Virabhadrasana)

From the Mountain Pose, move to sit on the right side of the seat so that your right buttock is almost off the edge.
Extend your left knee to the side so that your thigh rests on the chair seat.
Extend your right leg out to the side and press the outer edge of the foot down into the floor.
Inhale and lengthen your spine as you stretch your arms out to the sides in a T shape.
As you exhale, reach your left arm toward the ceiling and place your right hand on your right leg.
Look forward or to the left hand and breathe.
Return to an upright position and bend your legs together in the mountain pose.
Move to the left side of the seat and repeat on the opposite side.

Reverse Warrior (Viparita Virabhadrasana)

Also Read: 15 Yoga For Diabetes With Proven Benefits For Blood Sugar Control!

The 28-Day Chair Yoga Challenge for Seniors

To help you get started with your chair yoga journey, ToneOp's yoga experts have crafted a breakdown on a week-by-week basis, outlining what you can expect and how to progress.

Week 1: Structure Establishment

Focus on mastering basic positions with proper alignment and form.
Start with shorter training sessions, especially if you're new to exercise, and gradually increase the time as you feel more comfortable.
Pay close attention to your breathing and make sure it remains steady and even throughout.

Week 2: Practice Extension

Introduce new poses into your routine that focus on balance, strength and flexibility.
Experiment with different breathing techniques.
Set aside extra time for relaxation/meditation at the end of each session.

Week 3: Deepen The Connection

Incorporate subtle transitions between poses to create flow in your practice.
Go deeper into your stretches and hold poses for longer periods to increase flexibility.
Think about the connection between your physical practice and emotional well-being.

Week 4: Celebrate Progress & Looking Ahead

Evaluate your progress by going back to the goals you set at the start of the challenge.
Recognise and celebrate your successes, no matter how big or small.
Consider how you can maintain and build on the progress you've made.

Also Read: 5 Best Hatha Yoga For Weight Loss For Beginners With Benefits!

Expert’s Advice

Chair yoga is the perfect exercise option for older adults with limited mobility, strength and stability. It offers a simple, fun and effective way for seniors to engage in physical activity regularly – something that is essential for the overall well-being of all.

Along with practising chair yoga, I would recommend healthy sleep and proper rest, a well-balanced diet that includes foods such as oats, whole wheat, quinoa, pulses & beans, fruits, vegetables, milk and dairy products, flax seeds, chia seeds, etc. For seniors, it's always good to incorporate foods that are easily digested and avoid heavy & junk meals.

Health Expert
Lavina Chauhan

The Final Say

Chair yoga is an effective, low-impact exercise that can build strength, increase flexibility and improve mental health. It is a gentle but effective method to maintain physical health, promote relaxation and improve mental well-being. It requires individual adjustments to suit their needs and abilities. Using a chair to perform traditional yoga poses can support your body and protect against falls and injuries while you get stronger.

FAQs

1. How long does it take to see results with chair yoga?

The time it takes to see results from chair yoga will vary based on your unique circumstances, what you do, how often you practice, and what you're trying to achieve. Many people notice changes within weeks or months.

2. How often should you practice chair yoga?

There is no official guideline for how often you should practice chair yoga. However, the CDC recommends that adults aged 65 and older get 2 days of strength training and 3 days of balance activities each week. Doing chair yoga two to three times a week can be a good start.

References

About ToneOp Fit

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.

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Sit Back & Strengthen With Chair Yoga For Seniors — 28-Day Chair Yoga Challenge Guide

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